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Roasted Garlic and Parsnip Soup

Creamy, nutty and sweet roasted garlic and parsnip soup with caramelised onions. Parsnips are in season at the moment and are the perfect vegetable for roasting and enjoying on cold wintery days!

Roasted Garlic & Parsnip Soup #parsnipsoup #garlic #vegansoup

I feel like parsnips are usually only eaten at Christmas time but they definitely deserve more credit! This soup is super simple and only requires a few ingredients.

Garlic and parsnip compliment each other perfectly and when they are roasted their flavours deepen and give for a rich, nutty and sweet combination.

Roasted Garlic & Parsnip Soup #roastedparsnips

How to make parsnip soup:

The parsnips and garlic are roasted in rapeseed oil, maple syrup and rosemary until crispy, soft and browned.

Whilst they are in the oven you are going to caramelise some onions. Don’t rush this step, it is important to let the onions caramelise slowly.

Once the parsnip is roasted and the onions are caramelised it’s time to whizz them up with the remaining ingredients.

I use a hand food processor (less washing up!) but if you don’t have one you can transfer to a food blender or processor. 

I like my soups quite thick but if you want it thinner just add a bit of extra water!

This recipe serves 4-6, depending on portion size and what you serve it with. I love serving it in a mug for those extra cosy vibes!

It’s a great soup to make on a Sunday to have for next weeks lunches. It will keep well in the fridge for a few days, or you can freeze it!

Roasted Garlic & Parsnip Soup #parsnipsoup #garlic #vegansoup

I am obsessed with toasted seeds at the moment. They are so tasty as a topping on breakfast toasts, cereals, soups, curries, you name it.

I used some black sesame seeds, pumpkin seeds, linseeds.

All you need to do is place them in a dry frying pan on medium heat and leave them for a couple of minutes stirring occasionally.

I like to make a big batch of them and keep them in a jar. Then they’re ready to sprinkle on just about anything!

I love to serve this parsnip soup with some toasted crunchy sourdough with vegan butter. SO good!

For more soup recipes you may enjoy these!

Sweet potato and coconut curry soup

Thai green curry pea soup

Thai sweet potato and carrot soup

As always if you make this roasted garlic and parsnip soup be sure to leave me a comment, rate this recipe and tag me on Instagram. I love seeing all your photos of my recipe recreations!

Don’t forget to follow along on FacebookPinterest and Instagram – I’d love to see you all there!


Roasted Garlic & Parsnip Soup #parsnipsoup #vegansoup #roastedgarlic

Roasted Garlic and Parsnip Soup

Yield: 4-6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Creamy, nutty and sweet vegan roasted garlic and parsnip soup with caramelised onions. It's comforting, cosy and perfect for cold wintery days.


  • 1 kg parsnips (about 8)
  • 1 head of garlic (about 10 cloves)
  • 1 tbsp fresh/dried rosemary
  • 2 tbsp maple syrup
  • 3 large onions
  • 1.5 litres vegetable stock
  • 1 lemon


  • Vegan cream
  • Toasted Seeds


  1. Pre heat the oven to 180C/350F.
  2. Wash the parsnips well and then cut into 2cm chunks. Peel the garlic and place in a roasting tin with the parsnips. Drizzle some vegetable oil, rosemary, maple syrup, salt and pepper on them and place in the oven. They will take about 15-20 mins.
  3. Thinly slice the onions and place in a saucepan with some oil on a low heat. Leave them to cook for about 15-20 minutes, stirring occasionally. They will slowly start to soften and caramelise.
  4. In a heavy bottom pan, place the roasted garlic, parsnips, caramelise onions and stock. Use a hand held blender to blend until smooth, Alternatively, do this in a a blender. Add extra water accordingly, if you want a thinner consistency,
  5. Squeeze in the juice from the lemon and season with salt and pepper.
  6. Serve and top with some vegan cream and toasted seeds,


I used one vegetable stock cube for 1.5 litres of water.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 312Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gSodium: 1090mgCarbohydrates: 68gFiber: 11gSugar: 25gProtein: 6g

Did you make this recipe?

Let me know in the comments or tag me on Instagram @cupfulofkale

Roasted Garlic & Parsnip Soup #parsnipsoup #vegansoup #parsniprecipe
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Katie Theobold

Tuesday 22nd of September 2020

Super simple but absolutely delicious. I used some smoked garlic which added a really nice flavour. Thanks for the recipe.


Tuesday 28th of April 2020

I would recommend roasting the parsnips longer. 20 minutes doesn’t tenderise them enough to blend down. From my experience, it takes about 40 minutes for parsnips to roast and to be soft on the inside. I actually followed the recipe exactly as here and it was a mistake. Since the parsnips weren’t roasted well enough (and which I thought was intentional for this recipe), I had to let the parsnips and garlic boil for another 20 minutes when I added the vegetable stock to the parsnips and onions.


Tuesday 10th of March 2020

I like to make batches of soup and this sounds delicious, Would you add the lemon before freezing or when you serve? Thanks!


Tuesday 10th of March 2020

Hi Chloe, thanks for your comment. I would probably add it after reheating it :) hope you love it! Tamsin xo


Sunday 1st of March 2020

Hi, thank you for sharing this wonderful recipe! I just made it for my family and we thoroughly enjoyed it! Can't wait to try the other recipes!

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Sunday 15th of September 2019

[…] Roasted Garlic and Parsnip Soup by Cupful Of Kale […]